Run 20 min @ 135 bpm
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KB thruster practice - build to easy 5's with perfect form - 7 min
12kgx5, 16kgx5, 24kgx5, 27kgx5 - http://www.youtube.com/watch?v=yqRTX_Nnxz8
40kg(f)
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Row sprints:
20 sec max effort
rest 90 sec x 5
1 – 103m, 382watt, 1616cal/hr2 – 104m, 394watt, 1654cal/hr
3 – 104m, 394watt, 1654cal/hr
4 – 105m, 405watt, 1694cal/hr
5 – 104m, 394watt, 1654cal/hr
http://www.youtube.com/watch?v=UpAxI2tDh8o
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